Cable Standing Back Wrist Curl
Learn how to do the Cable Standing Back Wrist Curl with proper form and technique. This cable exercise primarily targets your Forearms, with secondary emphasis on Biceps, Brachialis.
How to Do the Cable Standing Back Wrist Curl
Follow these steps to perform the Cable Standing Back Wrist Curl with correct form:
- 1Stand facing a cable machine with your feet shoulder-width apart.
- 2Hold the cable handle with an overhand grip, palms facing down.
- 3Keep your arms straight and your elbows close to your sides.
- 4Slowly curl your wrists upward, bringing the cable handle towards your body.
- 5Pause for a moment at the top, then slowly lower the cable handle back to the starting position.
- 6Repeat for the desired number of repetitions.
Cable Standing Back Wrist Curl Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- lower arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Cable Standing Back Wrist Curl?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Standing Back Wrist Curl work?
The Cable Standing Back Wrist Curl primarily targets your Forearms. Secondary muscles worked include Biceps, Brachialis. This makes it an effective exercise for developing your lower arms.
What equipment do I need for the Cable Standing Back Wrist Curl?
The Cable Standing Back Wrist Curl requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Standing Back Wrist Curl with proper form?
Start by Stand facing a cable machine with your feet shoulder-width apart. Hold the cable handle with an overhand grip, palms facing down. Keep your arms straight and your elbows close to your sides. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Standing Back Wrist Curl?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
What are the best sets and reps for the Cable Standing Back Wrist Curl?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Cable Standing Back Wrist Curl best for?
The Cable Standing Back Wrist Curl fits well into the following training splits: Full Body (Any session), Bro Split (Arms Day). It is classified as a general movement.
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